mung bean nutritional information

3 min read 13-03-2025

Mung beans, those small, green gems, are nutritional powerhouses packed with essential vitamins, minerals, and fiber. Often overlooked, they deserve a spot in your diet for their impressive health benefits. This article delves into the detailed nutritional information of mung beans, exploring their composition and the impact they can have on your well-being.

The Nutritional Profile of Mung Beans: A Detailed Breakdown

Mung beans boast a remarkably balanced nutritional profile. A single cup (150g) of cooked mung beans provides roughly:

Calories: Approximately 200-230
Protein: A significant source of plant-based protein, providing around 15-20 grams per cup. This is vital for building and repairing tissues.
Carbohydrates: Mung beans are relatively high in carbohydrates, primarily complex carbohydrates that provide sustained energy. Expect around 40 grams per cup. A portion of these carbohydrates are resistant starches, which contribute to gut health.
Fiber: Exceptional source of both soluble and insoluble fiber, contributing significantly to digestive regularity and lowering cholesterol. You'll get around 15 grams per cup. [Link to article about fiber's benefits]
Fat: Low in fat, mainly unsaturated fats which are beneficial for heart health.
Vitamins: Rich in various vitamins including folate (essential for cell growth and development), vitamin K (important for blood clotting), and vitamin C (an antioxidant).
Minerals: An excellent source of essential minerals like iron (crucial for oxygen transport), magnesium (involved in many bodily functions), potassium (important for maintaining fluid balance), and manganese (contributes to bone health and metabolism).

Mung Bean Nutrition: A Closer Look at Key Nutrients

Protein: Mung beans are a complete protein source, meaning they contain all nine essential amino acids. This makes them a valuable protein option for vegetarians and vegans. [Link to article about complete protein sources]

Fiber: The high fiber content in mung beans promotes healthy digestion and helps prevent constipation. Soluble fiber also helps lower cholesterol levels, reducing the risk of heart disease.

Iron: Mung beans are a good source of non-heme iron, which is less readily absorbed than heme iron found in animal products. Pairing them with vitamin C-rich foods can enhance iron absorption. [Link to article on improving iron absorption]

Folate: Folate is especially important for pregnant women and those trying to conceive, as it plays a crucial role in fetal development and preventing neural tube defects.

Health Benefits of Including Mung Beans in Your Diet

The nutritional richness of mung beans translates into various health benefits:

Improved Digestion: The high fiber content aids digestion and prevents constipation.
Weight Management: Their high fiber and protein content promote satiety, helping you feel full for longer.
Heart Health: The low fat content and presence of soluble fiber help lower cholesterol levels.
Blood Sugar Regulation: The complex carbohydrates release sugar slowly, preventing blood sugar spikes.
Enhanced Immunity: The rich vitamin and mineral profile supports immune function.
Improved Blood Circulation: The iron content is vital for healthy blood circulation.

How to Incorporate Mung Beans into Your Diet

Mung beans are incredibly versatile. You can enjoy them in various forms:

Sprouted: Sprouted mung beans are a delicious and nutritious snack.
Cooked: Cooked mung beans can be added to soups, stews, salads, and curries.
Mung Bean Paste (Mung Dal): Used in many Asian cuisines to make flavorful dishes.
Mung Bean Noodles: A gluten-free alternative to traditional pasta.